Filthy Fifty

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THINGS TO KNOW FOR THIS WEEKEND!

Saturday

8:30am – FREE MEMBERS SEMINAR – How to become an Awesome Endurance Athlete

Endurance Seminar Flyer

9:30am – Open Gym with Coach Rafael

Sunday

9:00am – REFLEX YOGA

10:00am – Skillz & Sprintz with Coach Stacey

dynamic movement prep
Group warm up 
For quality 
5 Rope climb ascents
3 minutes of plank.
Wod 
The filthy fifty.  
50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
MaD mobi 
Pigeon
Press ups
Knee on the wall
Corner stretch
Calf stretch

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